MICHOL DALCOURT WHAT EVERY TRAINER SHOULD KNOW ABOUT FASCIA

Transcription

1 WHAT EVERY TRAINER SHOULD KNOW ABOUT FASCIA MICHOL DALCOURT UNIVERSITY OF ALBERTA EXERCISE SCIENCE CFC CERTIFIED PERSONAL TRAINER SPECIALIST ADJUNCT FACULTY University of San Francisco DIRECTOR - Institute of Motion Past INSTRUCTOR SCHOOL OF HEALTH SCIENCES at NAIT College

2 What makes Jordan Jump so high and far?

3 for 150 yrs, humans have curiously investigated various jumping techniques in earnest what is the limit of height that a human can jump?

4 Donald Thomas 2007 World Champion Stefan Holm 2004 Olympic Champion The Tale of 2 High Jumpers

5 Donald Thomas vs. Stefan Holm

6 Donald Thomas vs. Stefan Holm Technique

7 First Time in Competition 2005: Cleared 2.22 m (7.28 ft) - better than the 2007 Japanese champion 3 month later: 4th at the Commonwealth Games One of the shortest Elite Height Jumpers in the World Donald Thomas Height: 1.90 m (6.23 ft) Weight: 75kg (165 lbs) Best Jump: 2.35 m (7.71ft) Stefan Holm Height: 1.81m (5.93 ft) Weight: 70kg (154lbs) Best Jump: 2.40 m (7.87 ft) The Tail of the Tape (an unlikely pair)

8 take off Donald Thomas vs. Stefan Holm Technique

9 movement of legs in the air in unconventional (technique defies conventional wisdom). Thomas uses more leg muscular force, much the same way we do when we jump vertically Donald Thomas Technique

10 Donald Thomas Technique movement of legs in the air in unconventional (technique defies conventional wisdom). Thomas uses more leg muscular force, much the same way we do when we jump vertically

11 last plant is very close to the bar (much closer than what is considered normal Donald Thomas Technique

12 his tendons are particularly long (in relation to other athletes his height) Donald Thomas Technique

13 Conclusion: Donald Thomas uses much more muscular load to unload to achieve his goal Donald Thomas Technique

14 Vertical Jump: 93 cm (3.05 ft) Average NBA player: Standing High Jump: 1.80 m (5.91 ft) 67 cm (2.20 ft) Donald Thomas Height: 1.90 m (6.23 ft) Weight: 75kg (165 lbs) Best Jump: 2.35 m (7.71ft) The Tale of the Tape (an unlikely pair)

15 Vertical Jump: 59 cm (1.93 ft) Average NBA player: 67 cm (2.20 ft)... far less vertical jump than the average japanese high jumper Stefan Holm Height: 1.81m (5.93 ft) Weight: 70kg (154lbs) Best Jump: 2.40 m (7.87 ft) The Tale of the Tape (an unlikely pair)

16 take off Donald Thomas vs. Stefan Holm Technique

17 has 2 major constraints: Body Height Vertical Jump Stefan Holm

18 he has one of the fastest take-offs in height jumping (30 kph) Stefan Holm Technique

19 Technique considered ideal Stefan Holm Technique

20 exercises by bounding (length wise, and vertically - since age 15) Stefan Holm Technique

21 his tendons are 4x as resilient as the average man (due to his style, frequency of training) Stefan Holm Technique

22 Conclusion: Stefan Holm uses much more fascial structure load and unload to achieve his goal Stefan Holm

23 Conclusion: Stefan Holm uses much more fascial structure load and unload to achieve his goal How does he do it? Stefan Holm

24 FASCIAL LOADING How does he do it? Stefan Holm

25 FASCIAL ARCHITECTURE FASCIA CELLS FIBERS ECM FIBROBLASTS MAST CELLS ADIPOSE CELLS MACROPHAGES COLLAGEN RETICULAR ELASTIC GROUND SUBSTANCE PROTEOGLYCANS HYALURONIC ACID

26 The muscle-bone concept presented in standard anatomical description gives a purely mechanical model of movement. It separates movement into discrete functions, failing to give a picture of the seamless integration seen in a living body. When one part moves, the body as a whole responds. Functionally, the only tissue that can mediate such responsiveness is the connective tissue. Schultz, Feitis THE ENDLESS WEB Fascial Net

27 FASCIAL BEHAVIOR 9 TIMES MORE PROPRIOCEPTORS IN FASCIA THAN IN MUSCLE RHYTHMICAL MOTION (WALKING / CYCLING) WEAKLY STIMULATES FASCIA WHERAS LOADING (FORCEFULLY) STRONGLY STIMULATES IT MYOFIBROBLASTS ARE STIMULATED BY MECHANICAL MEANS, AND NOT THROUGH THE NERVOUS SYSTEM (NO KNOWN NERVES TO MYOFIBROBLASTS) FASCIA IS ORGANIZED ACCORDING TO THE FORCES RECEIVED AND TRANSMITTED THROUGH THE BODY (DAVIS LAW) FASCIA IS VISCOELASTIC FASCIA CAN CONTRACT (LIKE SMOOTH MUSCLE) VECTOR VARIABILITY (DIMENSIONALIZATION OF MECHANICAL FORCE) WILL MAXIMIZED FASCIAL GROWTH THE BALANCE OF THE BONES IS BASED UPON THE BALANCE OF THE SOFT TISSUE FASCIA IS MORE STIFF AND MUSCLE IS MORE COMPLIANT (AND HAS A SIGNIFICANT IMPACT ON JOINT STABILITY)

28 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION USE WHOLE BODY MOVEMENT USE COUNTER-MOVEMENT TO CREATE PRE-STRETCH (TISSUE LOADING) VARY FORCES AND DIRECTION OF LOAD (TRIANGULATE EXERCISES) TRAIN IN INTERVALS (REST INTERVALS ALLOW THE TISSUE TO REHYDRATE) MAKE USE OF ENVIRONMENTAL DRIVERS (GRAVITY / GRF) TO CREATE ELASTIC REBOUND

29 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION USE WHOLE BODY MOVEMENTS

30 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION USE COUNTER-MOVEMENT TO CREATE PRE-STETCH

31 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION VARY FORCES AND DIRECTION OF LOAD

32 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION TRAIN IN INTERVALS

33 KEYS TO TRAINING AND OPTIMIZING FASCIAL ADAPTATION MAKE USE OF ENVIRONMENTAL DRIVERS

34 Optimal Functional Training Model

35 Thank you ViPR Institute of Motion - Courses and Videos available